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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Iron from plant sources, or non-heme iron, is not as efficiently absorbed by your body but is still effective for raising hemoglobin. Good food sources include iron-fortified breakfast cereals, legumes, tofu, spinach, blackstrap molasses and raisins.ood sources of folate, or folic acid as it is also called, include green leafy vegetables, liver, rice, wheat germ, fortified cereals, peanuts, broccoli and liver. Alcohol impairs folate absorption, so reduce or avoid its consumption to improve folate status.